Beginners Course

Couch to 5km in 8 Weeks


 

Commences : Next Date TBC 

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Course Objectives

The course is designed for people who have not run before or have not run for a number of years and need to start from scratch. The course is a run/walk program building up to 30 minutes running after 8 weeks.

Format and Requirements

There will be run leaders or coaches at every session plus runners form the main group who are there to support beginners and answer any questions.

You will need trainers on the first day but we will offer advice and guidance on getting the correct shoes during the course. Please ask any questions you have and we will be happy to share our knowledge and experience or find you someone who could help if we are unsure.

Your Commitment

Beginners will be able to attend 2 sessions a week, one on Tuesday and one on Thursday and are expected to do one additional run (run/walk) each week.

Costs
The Price for the 16 session course is £26 (plus card processing fee). We have a limit of 20 places available.

This is what some of our last group had to say:

“The course was fab. Obviously at the beginning I didn't think I would be able to manage it but I did.”

“Fantastic course - so pleased I did it. Motivated from day 1 thanks to everyone at the club who continued to join us and encourage every week. Would certainly recommend meeting up with other beginners from the course for the weekend run - all in it together then and able to support each other each week.... and compare aches, pains and running gear!  Also we enjoyed finding new places to run each week.”

“Now when I go on holiday I can join in with the people who run along the seafront in the morning. Signed up for my first 10k and Great North Run! “

“The health benefits are also fantastic, I don't use my inhaler anymore, my energy levels are much higher and my body shape has changed so  much that the daily comments people now make about how much weight I have lost is what keeps me going back for more! Running is also a great way to relieve stress and clear your mind!”

Below is a basic guideline of what the course involves (subject to change)

Week No.

Tues

Thurs

Other run

1

Welcome talk

5 mins walk to warm up.

Alternate 1 min running 90 secs walking

Total time 25 mins

5 mins walk to warm up.

Alternate 1 min running 90 secs walking

Total time 25 mins

5 mins walk to warm up.

Alternate 1 min running 90 secs walking

Total time 25 mins

2

Brisk 5 mins walk

Alternate 90 secs running and 90 secs walking

Total time 25 mins

Brisk 5 mins walk

Alternate 90 secs running and 90 secs walking

Total time 25 mins

Brisk 5 mins walk

Alternate 90 secs running and 90 secs walking

Total time 25 mins

3

Brisk 5 min walk.

90 seconds running 90 secs walking x2

3 mins running then 3 minutes walking

Brisk 5 min walk.

90 seconds running 90 secs walking x2

3 mins running then 3 minutes walking

Brisk 5 min walk.

90 seconds running 90 secs walking x2

3 mins running then 3 minutes walking

4

Brisk 5 mins walk

Alternate 3 mins run with 90 secs walking

Total 30 mins

Brisk 5 mins walk

Alternate 3 mins run with 90 secs walking

Total 30 mins

Brisk 5 mins walk

Alternate 3 mins run with 90 secs walking

Total 30 mins

5

Brisk 5 mins walk

Alternate 7 mins run with 1 min walk

Total 30 mins

Brisk 5 mins walk

Alternate 7 mins run with 1 min walk

Total 30 mins

Brisk 5 mins walk

Alternate 7 mins run with 1 min walk

Total 30 mins

6

Brisk 5 mins walk

10 mins run 1 min walk x2

Brisk 5 mins walk

10 mins run 1 min walk x2

Brisk 5 mins walk

10 mins run 1 min walk x2

7

Brisk 5 mins walk

15 mins run

1 min walk x2

Brisk 5 mins walk

20 mins run

1 min walk 10 mins walk

Brisk 5 mins walk

20 mins run

1 min walk 10 mins walk

8

Brisk 5 mins walk

30 mins run

Brisk 5 mins walk

30 mins run

Brisk 5 mins walk

30 mins run

Opportunity to join TRAC


Tickhill Running & Athletic Club

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